Wed 30th Aug 2017 at 7:00pm by larkim

Run > Medium Long Run

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Time
1:39:26
Miles
12.21
Min/mi
8:09
Pacing
47%
WAVA
58.31
Stride(cm)
106
Cals
1043
Cadence
186
BPM
141
%MHR
77
B/mi
1148
Asc(m)
42
Hillscore
14
Surface
Road

12miles

Notes & Comments

Felt a lot easier than the same run (more or less) last week which was two days after the intervals. HR looks lower, pace easier etc. Had to make a four minute stop at Tesco to "use the facilities". Oops!

Split Summary
===
1) 1m - 7:53(7:53/m) 155/182bpm 108cal 7.61/8.45mph
2) 1m - 7:57(7:57/m) 142/163bpm 102cal 7.55/7.95mph
3) 1m - 7:57(7:57/m) 140/145bpm 93cal 7.55/7.87mph
4) 1m - 8:08(8:08/m) 140/146bpm 94cal 7.38/7.81mph
5) 1m - 8:32(8:32/m) 141/145bpm 95cal 7.02/7.43mph
6) 1m - 8:06(8:06/m) 137/144bpm 73cal 7.4/7.7mph
7) 1m - 8:07(8:07/m) 140/146bpm 83cal 7.39/7.76mph
8) 1m - 8:04(8:04/m) 138/144bpm 72cal 7.44/7.87mph
9) 1m - 8:05(8:05/m) 138/144bpm 69cal 7.43/7.78mph
10) 1m - 8:08(8:08/m) 138/144bpm 73cal 7.38/10mph
11) 1m - 8:08(8:08/m) 139/147bpm 71cal 7.38/7.62mph
12) 1m - 8:29(8:29/m) 142/152bpm 86cal 7.07/9.23mph
13) 0.21m - 1:54(9:14/m) 149/151bpm 24cal 6.49/6.66mph

7:53 7:57 7:57 8:08 8:32 8:06 8:07 8:04 8:05 8:08 8:08 8:29 1:54

Pin Map

0mi in 0

Pace

42%

57%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
0.50	3:58	3:58	7:56	137 72-181	1087	178 128-188	1/36
1.00	7:52	3:54	7:49	172 163-181	1344	186 182-190	7/13
1.50	11:44	3:52	7:44	143 133-163	1105	188 186-192	3/10
2.00	15:49	4:05	8:10	142 136-147	1160	186 182-188	13/2
2.50	19:44	3:55	7:49	138 131-142	1079	186 182-188	4/12
3.00	23:46	4:02	8:04	140 135-145	1129	186 184-188	9/8
3.50	27:46	4:00	8:01	138 131-143	1106	186 182-188	3/12
4.00	31:54	4:08	8:15	142 137-146	1172	186 182-190	12/2
4.50	36:09	4:15	8:31	141 139-145	1201	186 184-188	9/3
5.00	40:26	4:17	8:34	140 133-145	1199	184 180-186	16/9
5.50	44:25	3:59	7:58	134 131-137	1067	187 184-190	0/16
6.00	48:33	4:08	8:15	139 136-144	1147	187 186-190	8/1
6.50	52:31	3:59	7:57	138 134-142	1098	188 184-190	1/8
7.00	56:40	4:08	8:17	143 139-145	1184	187 184-190	15/1
7.50	1:00:47	4:08	8:16	140 133-144	1156	186 184-188	13/10
8.00	1:04:43	3:56	7:52	136 131-140	1070	188 184-190	2/11
8.50	1:08:39	3:55	7:51	136 133-144	1067	188 186-190	2/14
9.00	1:16:57	8:18	16:36	137 107-144	2275	184 128-190	5/2
9.50	1:21:06	4:09	8:17	136 119-142	1127	186 180-190	13/3
10.00	1:25:04	3:59	7:58	140 135-144	1114	187 184-190	10/6
10.50	1:29:09	4:04	8:08	140 133-147	1140	187 184-188	4/11
11.00	1:33:13	4:04	8:08	138 133-141	1123	187 184-190	6/6
11.50	1:37:19	4:06	8:12	141 140-143	1156	188 186-190	9/3
12.00	1:41:42	4:23	8:46	143 136-152	1254	186 180-190	28/9
12.20	1:43:35	1:53	9:13	149 145-150	1373	184 178-186	15/0

Heart

141/181max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 58m, Flat prediction 1:38:21

Elevation Graph

Biggest Climbs (m)	Min/mi
27 2.0%	8:17
22 5.3%	9:22
21 2.5%	8:37
16 6.6%	8:50
14 1.8%	8:02
14 1.6%	7:58
See your biggest climbs

Cadence

186 (192 max) Stride Length: 106cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	96.0	186	12.2	1:39:24	8:09
Walk	4.0	128	0	4:11	29:08:50

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	1:51	7:27	43.07%	More
800m	3:47	7:38	48.95%	More
1km	4:47	7:41	50.69%	More
Mile	7:41	7:41	53.74%	More
5k	24:30	7:53	57.36%	More
5 miles	40:19	8:04	56.64%	More
10k	50:08	8:04	56.87%	More
10 miles	1:25:01	8:30	55.37%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	6:36	6:36	62.59
5km	22:33	7:15	62.31
5M	37:46	7:33	60.48
10km	47:48	7:42	59.64
10M	1:20:05	8:01	58.79
Half	1:47:19	8:12	57.58
20M	2:49:48	8:29	57.66
Mara	3:47:33	8:41	57.37

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